Body composition matters more than losing weight.
But does a focus on weight overshadow the more meaningful measure of progress: body composition?
Body composition consists of a balance between healthy levels (and types) of muscle and fat in your body. We need ample levels of fat and muscle to survive and thrive.
When Fat Is Necessary
No matter how fit you are, having some fat on your body is normal and healthy.
“When body fat is too low, it can significantly disrupt hormone production, immune function, bone health, and functioning of gender-specific issues such as having a regular, healthy menstrual cycle,” Julie Stefanski, a registered dietician nutritionist and spokesperson for the Academy of Nutrition and Dietetics, told The Epoch Times.
As people age, maintaining or even increasing certain body fat levels can lower the likelihood of fractures from falls. Dr. Garrett Garner, medical director at SimpleFixRx, told The Epoch Times that additionally, in certain medical conditions, such as cancer and AIDS, gaining some fat can improve overall health and enhance a patient’s well-being.
Where fat accumulates in the body matters. When fat builds up around the organs and abdomen, known as visceral fat, it can trigger inflammation and increase the risk of chronic conditions such as cardiovascular disease, Type 2 diabetes, and certain cancers, said Kristen Smith, a registered dietitian and manager of bariatric surgery at Piedmont Healthcare in Georgia, in an interview with The Epoch Times.
Related Stories
Value of Muscle
There are many other reasons why maintaining valuable muscle is essential.
“The more high-quality muscle you have, the better equipped your body is to endure and recover,” Dr. Gabrielle Lyon, a family physician, muscle expert, and bestselling author, told The Epoch Times.
Losing Muscle May Be Worse Than Gaining Fat
Muscle loss is always detrimental. Unfortunately, muscle is lost easily, especially during weight-loss efforts.
How to Preserve or Build Muscle
To maintain and build muscle, consistent adequate protein intake is crucial, Lyon said. A general guideline for protein intake is about 1 gram per pound of ideal body weight or roughly 1.6 to 2.2 grams per kilogram.
For instance, for a 100-kg man, this would mean a daily protein intake of 160 to 220 grams. To put this into perspective, a typical cooked chicken breast weighing about 170 grams (6 ounces) contains roughly 50 grams of protein. This means our 100-kg man would need 3 to 4.5 chicken breasts to meet his daily protein requirements.
For preserving muscle, the lower end of the range, around 1.6 grams per kilogram of body weight, can often be sufficient for most people, provided they’re not in a calorie deficit or engaging in intense exercise. For building muscle, the higher end, closer to 2.2 grams per kilogram, is typically recommended.
A focus on well-absorbed protein sources such as eggs, lean meat, fish, and dairy products can help to make sure that the protein that is being eaten actually makes it through the absorption process and into the body where it can do some good, Stefanski said.
Proteins from animal sources are considered more bioavailable because they contain all nine essential amino acids in proportions that are easier for the body to use, while plant-based proteins can be harder to absorb due to factors like antinutrients (phytates or tannins), which can interfere with digestion and nutrient absorption. Plant proteins may also lack one or more essential amino acids, requiring careful pairing of different plant foods (like beans and rice) to create a complete protein profile.
Along with adequate protein intake, resistance training plays a crucial role in preserving muscle. The muscles should regularly be challenged through activities like weightlifting, bodyweight exercises, or resistance bands to stimulate muscle adaptation. Resistance training also positively impacts heart disease risk factors, Stefanski added.
Recovery is equally critical in the process of preserving or building muscle.
“If someone is not getting adequate rest and sleep, the recovery and repair of muscle tissue may not happen,” Stefanski warned.
Sleep is when the body releases growth hormones and completes the repair of muscle fibers stressed during exercise. Similarly, periods of rest between training sessions are necessary to avoid overtraining, which can lead to fatigue and hinder muscle recovery.
These interventions not only support stronger, leaner muscles but also lay the foundation for improved metabolic and cardiovascular health.
